{"id":73245,"date":"2025-06-04T06:19:39","date_gmt":"2025-06-04T06:19:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=73245"},"modified":"2025-06-04T06:19:39","modified_gmt":"2025-06-04T06:19:39","slug":"fasting-until-4pm","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/","title":{"rendered":"Fasting Until 4pm: Pros, Cons, And How To"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#Is_It_Safe_To_Fast_Until_4PM\" >Is It Safe To Fast Until 4PM?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#What_Are_The_Benefits_Of_Fasting_Until_4PM\" >What Are The Benefits Of Fasting Until 4PM?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#Are_There_Side_Effects_To_Fasting_Until_4PM\" >Are There Side Effects To Fasting Until 4PM?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#Who_Should_Avoid_Fasting_Until_4PM_And_Why\" >Who Should Avoid Fasting Until 4PM And Why?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#How_Does_Fasting_Until_4PM_Impact_Weight_Loss\" >How Does Fasting Until 4PM Impact Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#Does_coffee_break_a_fast\" >Does coffee break a fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#What_happens_after_1_month_of_intermittent_fasting\" >What happens after 1 month of intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#Does_fasting_burn_belly_fat\" >Does fasting burn belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#Does_sleeping_count_as_fasting\" >Does sleeping count as fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm, often called a form of time-restricted eating, is one way that people can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Manage weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Align eating habits with personal routines (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7262456\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_Until_4Pm\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Fasting-women1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But like any health practice, it comes with nuances worth exploring before jumping in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide will walk you through the ins and outs of fasting until 4pm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Together, we\u2019ll unpack the science behind this eating style, covering:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The possible benefits of fasting until 4pm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The challenges you might face<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to make it sustainable<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We\u2019ll also discuss some key considerations to remember because, like anything health-related, what works for one person may not work for another.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Safe_To_Fast_Until_4PM\"><\/span><strong>Is It Safe To Fast Until 4PM?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Safety is one of many people&#8217;s first questions about fasting until 4pm, and it\u2019s a valid concern. Fasting can be safe for most healthy adults if done mindfully and with good preparation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re asking, \u201cWhat is a healthy way to do fasting until 4pm?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You must consider certain factors to ensure the practice supports your health rather than working against it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm typically involves going without food for much of the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Food abstinence means your body relies on stored energy, primarily glucose and fat, to fuel your activities.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using stored energy is a normal metabolic process for the average adult and doesn\u2019t usually pose harm (<\/span><a href=\"https:\/\/advanced.onlinelibrary.wiley.com\/doi\/full\/10.1002\/advs.202204487\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, your body\u2019s response to the process can vary depending on your health status, lifestyle, and individual needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For healthy individuals, mild hunger, lightheadedness, or fatigue are common during initial attempts at fasting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534877\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). These are often temporary as the body adjusts to this new eating schedule. Staying hydrated during the fasting period is essential.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you may skip meals, water, herbal teas, and other non-caloric fluids are crucial to maintaining normal body functions.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_Until_4Pm\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68149\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan-1024x640.png\" alt=\"fasting untill 4 pm\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Fasting until 4pm can pose risks for some groups (<\/b><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6836141\/\"><b>4<\/b><\/a><b>):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with diabetes, especially those on medications that lower blood sugar, are at higher risk of hypoglycemia (low blood sugar).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnant or breastfeeding individuals need regular and adequate nutrition, so experts do not recommend fasting here.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doctors advise against children, teens, older adults, and anyone underweight trying prolonged fasting due to their higher nutritional demands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For those with other medical conditions, such as heart problems or eating disorders, it\u2019s best to consult with a healthcare provider before trying this approach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Even for generally healthy people, making any drastic dietary change without guidance can sometimes lead to unintended consequences.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another important safety factor is how you break the fast after 4pm.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overeating or choosing nutrient-poor, calorie-heavy foods can defeat any potential benefits. Easing into your first meal with a balanced, nutrient-dense option is key to supporting digestion and maintaining energy levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK591829\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, the safety of fasting until 4pm depends on your health and how well you listen to your body. If you feel dizzy, extremely weak, or unwell, it\u2019s a sign that this fasting pattern may not be suitable for you. Always prioritize your well-being and seek advice from a trusted healthcare professional if you\u2019re unsure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Done thoughtfully, fasting can be a part of a healthy routine for some.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just be sure to approach it with attention to your body\u2019s needs and personal circumstances.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Fasting_Until_4PM\"><\/span><strong>What Are The Benefits Of Fasting Until 4PM?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm can offer several potential health benefits. These benefits largely depend on your diet, lifestyle, and health status.\u00a0<\/span><\/p>\n<p><b>Here is a breakdown of the key benefits of fasting until 4pm:<\/b><\/p>\n<p><b>1. Supports Weight Management<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fasting creates a natural <a href=\"https:\/\/betterme.world\/articles\/what-is-a-calorie-deficit\/\">calorie deficit<\/a>. By limiting the window of time you eat, you might consume fewer calories overall.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies suggest that time-restricted eating patterns, like fasting until 4pm and others, can aid weight loss when paired with balanced meals (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2811116\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The body also shifts to using stored fat for energy during fasting periods, which may help with fat loss over time.<\/span><\/p>\n<p><b>2. Improved Blood Sugar Control<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fasting may improve how your body handles blood sugar. Research suggests that structured fasting periods may enhance insulin sensitivity (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10459496\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Insulin is the hormone that helps regulate blood sugar levels (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8232639\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your body becomes more sensitive to insulin, it uses blood sugar more effectively (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507839\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This sensitivity might lower your insulin resistance risk, a precursor to type 2 diabetes.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_Until_4Pm\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><b>3. Enhanced Metabolic Flexibility<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-to-improve-metabolic-flexibility\/\">Metabolic flexibility<\/a> is your body\u2019s ability to switch between burning carbohydrates and fats for energy (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550413117302206\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm allows your body to tap into fat stores when glucose (sugar) from food isn\u2019t available (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38719726\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Over time, this adaptability may support better metabolic health, although more research is needed to understand how this works (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6093334\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>4. Promotes Digestive Health<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Giving your digestive system a prolonged break might be helpful for some people.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It allows the gut to rest and repair.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies hint that fasting may improve gut health by supporting healthy bacteria (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpgi.00475.2020\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). However, breaking your fast with fiber-rich and nutrient-dense foods is essential to maximize benefits.<\/span><\/p>\n<p><b>5. Encourages Mindful Eating<\/b><\/p>\n<p><span style=\"font-weight: 400;\">With limited eating hours, many people become more intentional about how and what they eat. Knowing your meals need to nourish you after a fast often leads to better food choices like whole grains, lean proteins, and fresh produce. Over time, this can foster <a href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/\">healthier eating habits<\/a>.<\/span><\/p>\n<p><b>6. Potential Longevity Benefits<\/b><\/p>\n<p><span style=\"font-weight: 400;\">While there is ongoing research, early studies suggest fasting may activate specific cellular repair processes, such as autophagy (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1568163718301478?via%3Dihub\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10509423\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Autophagy is the body\u2019s way of cleaning out damaged cells to make way for healthier ones (<\/span><a href=\"https:\/\/www.nature.com\/articles\/cr2011152\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts have linked this process to improved longevity and reduced risks of age-related diseases, though much of this evidence comes from animal studies (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8932957\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_Until_4Pm\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69031\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1024x640.png\" alt=\"fasting until 4 pm\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>7. May Boost Mental Clarity<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Many individuals report feeling sharper and more focused while fasting. This mental improvement could be due to stabilized blood sugar levels and the body\u2019s production of ketones, an alternative fuel source for the brain during fasting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this is mainly anecdotal, some studies support that fasting may benefit brain health, although more research is needed (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8470960\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11588246\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>8. Simplifies Your Routine<\/b><\/p>\n<p><span style=\"font-weight: 400;\">By skipping meals until 4pm, you spend less time planning and preparing food during the day (basically morning fasting, then afternoon fasting). This simplicity might free up mental energy and time, making daily routines less stressful for some.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, no one can guarantee these benefits for everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individual experiences can vary. Consistency, balance, and listening to your body are key to making fasting work for you. Always pair fasting with a nutrient-rich diet to safely and effectively enjoy its potential advantages.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/\">12-Hour Fast Vs. 16-Hour Fast: Which Of These Two Dietary Patterns Is Better?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Side_Effects_To_Fasting_Until_4PM\"><\/span><strong>Are There Side Effects To Fasting Until 4PM?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm can have some side effects (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9998115\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">), especially if you\u2019re new to this eating pattern or don\u2019t approach it mindfully. Below, we outlined several potential side effects, broken into key areas for clarity.<\/span><\/p>\n<p><b>1. Hunger And Irritability (The \u201cHangry\u201d Effect)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Hunger can happen when skipping breakfast, lunch, and snacks until 4pm.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some people, this can lead to irritability or mood swings, often called feeling \u201changry.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The body releases stress hormones like cortisol when you haven\u2019t eaten for a while, which might amplify feelings of frustration or anxiety.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These effects often lessen as your body adjusts to the fasting routine, making the idea that breakfast is the most important meal of the day a myth.<\/span><\/p>\n<p><b>2. Low Energy Levels<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Without food during the day, your energy might dip.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could feel sluggish or find concentrating more of a challenge, especially during the first few days of fasting. This happens because the body is transitioning from relying on glucose (sugar) from meals to using stored fat for fuel, a process called ketosis (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/24003-ketosis\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Staying hydrated can help counteract some of this fatigue.<\/span><\/p>\n<p><b>3. Headaches<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Headaches are a common complaint among those who fast.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They can result from dehydration, caffeine withdrawal (if you cut back on coffee), or fluctuations in blood sugar levels. Drinking plenty of water and maintaining your usual intake of non-caloric beverages, like tea or black coffee, may reduce the likelihood of headaches. Talk to your healthcare provider if your symptoms are severe or don\u2019t go away.<\/span><\/p>\n<p><b>4. Digestive Discomfort<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Some people experience bloating, constipation, or other digestive issues during fasting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skipping meals can slow digestion in some instances. When breaking your fast after 4pm, consuming high-fiber foods and staying hydrated can support smoother digestion and minimize discomfort.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_Until_4Pm\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68766\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/431-2100-calorie-meal-plan-1024x640.png\" alt=\"fasting until 4 pm\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/431-2100-calorie-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/431-2100-calorie-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/431-2100-calorie-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/431-2100-calorie-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/431-2100-calorie-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>5. Risk Of Overeating<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Prolonged fasting can sometimes lead to overeating when the fasting window ends.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This urge to overeat happens because your body and brain are signaling for quick energy. If careless, you may gravitate toward calorie-dense, less nutritious food choices.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This choice can undo some of the potential benefits of fasting. Planning balanced meals with protein, fats, and carbohydrates can help you avoid this pitfall.<\/span><\/p>\n<p><b>6. Dizziness Or Lightheadedness<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Going too long without food, especially with dehydration, can cause dizziness or lightheadedness. This effect is more likely if your fasting schedule doesn\u2019t align with a nutrient-rich diet. Eating enough during your eating window and replenishing fluids is critical to prevent this symptom.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If symptoms interfere with your ability to accomplish what you need during the day, then maybe this fasting schedule isn\u2019t the right fit for you, and that\u2019s okay.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If fasting until 4pm doesn\u2019t work, many other options exist, such as alternate day fasting schedules.<\/span><\/p>\n<p><b>7. Lower Physical Performance<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm may have an impact on physical activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without readily available energy from meals, your performance in high-intensity or endurance exercises could drop. Lower performance is essential for athletes or those with demanding fitness routines to consider. Timing your workouts strategically, such as after breaking your fast, can help mitigate this.<\/span><\/p>\n<p><b>8. Potential Nutrient Deficiencies<\/b><\/p>\n<p><span style=\"font-weight: 400;\">With limited eating hours, it\u2019s easy to miss the mark on essential nutrients like vitamins, minerals, and fiber. Deficiencies can develop over time if meals during the eating window aren\u2019t balanced and nutrient-dense. Meal planning and including a variety of whole foods are crucial to avoid nutritional gaps.<\/span><\/p>\n<p><b>9. Dehydration<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fasting doesn\u2019t mean skipping fluids, but sometimes, people unintentionally drink less when focused solely on not eating. This lower intake can lead to mild dehydration, presenting symptoms like a dry mouth, fatigue, or darker urine. Make hydration a priority throughout the day, even when fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm has potential benefits, but it\u2019s essential to be mindful of these side effects.\u00a0<\/span><\/p>\n<p><b>Many fasting side effects are temporary, and you can minimize them by:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Staying hydrated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating balanced meals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listening to your body<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If symptoms feel extreme or persist, fasting may not be the right choice for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always consult a healthcare professional if unsure about its suitability for your unique health needs.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fasting-mimicking-diet-food-list\/\">The Ultimate Fasting Mimicking Diet Food List For Beginners<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Should_Avoid_Fasting_Until_4PM_And_Why\"><\/span><strong>Who Should Avoid Fasting Until 4PM And Why?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm isn\u2019t for everyone. While some may thrive on this eating schedule, it can pose risks for particular groups (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6836141\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2019\/12\/fast-or-not-fast\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><strong>Pregnant And Breastfeeding Individuals<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The body requires extra calories and nutrients during pregnancy and breastfeeding to support the baby\u2019s development and milk production.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prolonged fasting can lead to nutrient deficiencies and lower energy, which may affect both parent and baby. Consistent, balanced meals are critical during these life stages.<\/span><\/p>\n<ul>\n<li><strong>Individuals With Diabetes Or Blood Sugar Disorders<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">People with diabetes, especially those on medication or insulin, are at higher risk of hypoglycemia (low blood sugar) when fasting. Skipping meals until late in the day can also cause wild fluctuations in blood sugar levels. These unstable blood sugar fluctuations can be dangerous and hard to manage without close monitoring by a healthcare provider.<\/span><\/p>\n<ul>\n<li><strong>Those With A History Of Eating Disorders<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Time-restricted eating patterns like fasting could trigger unhealthy behaviors or thoughts in people with a history of eating disorders, such as anorexia or binge eating disorder. Structured meal patterns and focusing on balanced nutrition are typically safer options for long-term health in this population.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_Until_4Pm\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<ul>\n<li><strong>Children And Teenagers<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Growing children and teens have higher nutrient and energy demands.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm can interfere with these needs and impact their growth, development, and ability to concentrate, especially during school hours. Regular, nutrient-rich meals are essential for this age group.<\/span><\/p>\n<ul>\n<li><strong>Underweight Or Malnourished Individuals<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fasting periods limit eating opportunities, making it harder for those underweight to meet their daily calorie and nutrient requirements. The limited eating period can worsen malnutrition or lead to unintended weight loss, affecting energy levels and overall health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_Until_4Pm\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68146\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><strong>Individuals With Chronic Medical Conditions<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chronic illnesses such as heart disease, kidney disease, or severe gastrointestinal issues may make fasting risky. For example, fasting could exacerbate specific symptoms like fatigue or digestive discomfort. Specialized dietary plans tailored to the condition are often a better choice.<\/span><\/p>\n<ul>\n<li><strong>Athletes Or Highly Active Individuals<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Athletes and those engaged in physically demanding work may struggle to fuel their performance with a fasting schedule like this. Energy and protein needs are typically higher, and prolonged fasting periods can hinder recovery and muscle repair.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating strategically throughout the day is more appropriate for this group.<\/span><\/p>\n<ul>\n<li><strong>Anyone Taking Medications With Food Requirements<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Certain medications require food for proper absorption or to reduce side effects like stomach irritation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm might interfere with prescribed medication timing and its effectiveness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always check with a healthcare provider before adjusting your eating schedule.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even some common over-the-counter medications, like ibuprofen, need to be taken with food or at least not on an empty stomach, which is something to keep in mind.<\/span><\/p>\n<ul>\n<li><strong>Those Who Experience Chronic Fatigue<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">People prone to low energy levels or chronic fatigue may find fasting worsens symptoms. Without regular energy intake, it can be hard to power through daily tasks, leading to an unproductive and miserable day.<\/span><\/p>\n<ul>\n<li><strong>Elderly Individuals<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Older adults often have unique nutritional needs and may be more vulnerable to the risks of prolonged fasting, such as dehydration and nutrient deficiencies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They may also have coexisting health conditions, making regular, balanced meals more beneficial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm can work well for some, but it\u2019s not a one-size-fits-all approach.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The groups mentioned above should prioritize balanced, consistent eating patterns that meet their unique needs. If you\u2019re considering fasting and fall into one of these categories, it\u2019s best to consult a healthcare provider first. Your health and safety should always come first.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_Fasting_Until_4PM_Impact_Weight_Loss\"><\/span><strong>How Does Fasting Until 4PM Impact Weight Loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm has become a popular weight loss strategy, but how does it work?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s break down the science behind its effects on weight loss and body composition.<\/span><\/p>\n<ul>\n<li><strong>Fewer Calories Consumed Overall<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm limits your eating window, which can naturally reduce the number of daily calories you consume. With fewer opportunities to snack or eat large meals throughout the day, it becomes easier to create a calorie deficit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A calorie deficit, when you burn more calories than you take in, is the key to weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><strong>Promotes Fat Burning<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">During extended fasting periods, your body taps into its energy reserves, including stored fat, to function. This fat storage usage happens when glucose (sugar) from recent meals is no longer available. Breaking down fat for energy is called lipolysis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560564\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, this could help reduce fat stores and support weight loss, but you still need a <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\">calorie deficit<\/a> (<\/span><a href=\"https:\/\/www.intechopen.com\/online-first\/1194937\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><strong>Reduces Insulin Levels<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fasting periods can lead to lower insulin levels in your body. Insulin is a hormone that helps store excess glucose as fat. Some researchers say when insulin levels drop, your body burns stored fat more efficiently. Improved insulin sensitivity (your cells\u2019 response to insulin) may also help improve metabolic health over the long term (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550413113005032\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><strong>Minimizes Mindless Eating<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A structured eating timeframe can help prevent mindless snacking, which often adds extra calories. Knowing you have a set eating period may make you more intentional about your food choices, reducing the chances of overeating or indulging in less nutrient-dense options.<\/span><\/p>\n<ul>\n<li><strong>May Enhance Appetite Regulation<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Studies suggest that intermittent fasting until 4pm and other related eating patterns may help regulate hunger hormones such as ghrelin (which signals hunger) and leptin (which signals fullness), at least in comparison to more traditional calorie-restriction diets (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322000266\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By aligning these hormones, fasting might help you feel fuller after meals, reducing overeating during your eating period.<\/span><\/p>\n<ul>\n<li><strong>Influences Metabolism<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fasting may temporarily boost metabolism by increasing norepinephrine, a hormone that stimulates fat breakdown (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523071939\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">). However, this effect might diminish if fasting decreases calorie intake over time, as the body might adapt by lowering its metabolic rate.<\/span><\/p>\n<ul>\n<li><strong>Supports Long-Term Behavioral Changes<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm simplifies your daily routine and eating habits, which, for some people, may aid in long-term weight management. By focusing on nutrient-dense, satisfying meals during your eating window, you establish better eating patterns that support a healthier body weight over time.<\/span><\/p>\n<ul>\n<li><strong>P\/S &#8211; Individual Responses To Fasting Vary<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not everyone will experience the same degree of weight loss. Genetics, activity levels, and overall diet quality play crucial roles. Fasting alone isn\u2019t a magic solution.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sustainable weight loss requires a consistent calorie deficit, balanced nutrition, and physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s worth noting that weight loss through fasting is most effective when your eating window includes wholesome, nutrient-rich foods. Filling up on ultra-processed or calorie-dense foods after fasting can offset potential progress. Moderation and balance are key for making fasting a helpful tool in your weight loss journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re considering fasting until 4pm to lose weight, evaluate your eating habits and health needs. It can be a helpful strategy, but it works best when you pair it with mindful eating and lifestyle changes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_Until_4Pm\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68426\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4835-7-day-meal-plan-for-runners-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4835-7-day-meal-plan-for-runners-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4835-7-day-meal-plan-for-runners-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4835-7-day-meal-plan-for-runners-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4835-7-day-meal-plan-for-runners-2-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4835-7-day-meal-plan-for-runners-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_coffee_break_a_fast\"><\/span><strong>Does coffee break a fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Black coffee does not break a fast as it contains almost no calories and does not significantly impact insulin levels. However, adding cream, sugar, or flavored syrups would break your fast.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_happens_after_1_month_of_intermittent_fasting\"><\/span><strong>What happens after 1 month of intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">After 1 month of <a href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting-meal-plan\/\">intermittent fasting<\/a>, you may notice improved blood sugar control, potential weight loss, and better appetite regulation (<\/span><a href=\"http:\/\/v\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Individual results vary based on diet, lifestyle, and health status.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_fasting_burn_belly_fat\"><\/span><strong>Does fasting burn belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fasting can promote fat burning, including<a href=\"https:\/\/betterme.world\/articles\/what-to-eat-to-lose-belly-fat-in-1-week\/\"> belly fat<\/a>, by creating a calorie deficit and encouraging using stored fat for energy. However, targeted fat loss is not guaranteed, as genetics also affect fat distribution.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_sleeping_count_as_fasting\"><\/span><strong>Does sleeping count as fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, sleeping counts as fasting because you\u2019re not consuming any calories during that time. It\u2019s often considered part of the fasting window in intermittent fasting schedules.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_Until_4Pm\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Fasting-women.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting until 4pm can be a safe and effective practice for some people, but it\u2019s not suited to everyone. It may offer benefits like weight loss, improved fat burning, and better appetite regulation. However, it can have drawbacks like low energy, headaches, or nutrient deficiencies if not done correctly. Certain groups, including children, pregnant individuals, and those with medical conditions, should avoid it altogether.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re considering this fasting method, listen to your body and focus on nutrient-rich meals during your eating window. Always consult a healthcare provider to ensure it\u2019s a safe option for you.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fasting until 4pm, often called a form of time-restricted eating, is one way that people can: Support health Manage weight Align eating habits with personal routines (1).\u00a0 But like any health practice, it comes with nuances worth exploring before jumping in. This guide will walk you through the ins and outs of fasting until 4pm. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73246,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-73245","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fasting Until 4pm: Pros, Cons, And How To - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover the science-backed insights on \u2605 FASTING UNTIL 4PM \u27a4 Explore its potential benefits and side effects and who should avoid it while learning how it impacts weight loss and overall health.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fasting Until 4pm: Pros, Cons, And How To\" \/>\n<meta property=\"og:description\" content=\"Discover the science-backed insights on \u2605 FASTING UNTIL 4PM \u27a4 Explore its potential benefits and side effects and who should avoid it while learning how it impacts weight loss and overall health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-164-fasting-until-4pm-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Fasting Until 4pm: Pros, Cons, And How To\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/\"},\"wordCount\":3166,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-164-fasting-until-4pm.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Fasting until 4pm, often called a form of time-restricted eating, is one way that people can:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Support health<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Manage weight<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Align eating habits with personal routines (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7262456\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But like any health practice, it comes with nuances worth exploring before jumping in.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide will walk you through the ins and outs of fasting until 4pm.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Together, we\u2019ll unpack the science behind this eating style, covering:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The possible benefits of fasting until 4pm<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The challenges you might face<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">How to make it sustainable<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">We\u2019ll also discuss some key considerations to remember because, like anything health-related, what works for one person may not work for another.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Is It Safe To Fast Until 4PM?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Safety is one of many people's first questions about fasting until 4pm, and it\u2019s a valid concern. Fasting can be safe for most healthy adults if done mindfully and with good preparation.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, if you\u2019re asking, \u201cWhat  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/\",\"name\":\"Fasting Until 4pm: Pros, Cons, And How To - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-164-fasting-until-4pm.png\",\"description\":\"Discover the science-backed insights on \u2605 FASTING UNTIL 4PM \u27a4 Explore its potential benefits and side effects and who should 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To","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/"},"wordCount":3166,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/fasting-until-4pm\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-164-fasting-until-4pm.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Fasting until 4pm, often called a form of time-restricted eating, is one way that people can:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support health<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Manage weight<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Align eating habits with personal routines (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7262456\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\r\n<\/ul>\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But like any health practice, it comes with nuances worth exploring before jumping in.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide will walk you through the ins and outs of fasting until 4pm.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Together, we\u2019ll unpack the science behind this eating style, covering:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The possible benefits of fasting until 4pm<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The challenges you might face<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to make it sustainable<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">We\u2019ll also discuss some key considerations to remember because, like anything health-related, what works for one person may not work for another.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Is It Safe To Fast Until 4PM?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Safety is one of many people's first questions about fasting until 4pm, and it\u2019s a valid concern. 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